You must choose a healthy way to lose weight. The biggest taboo of losing weight is to weigh yourself every day. The weight change in a day is very small and can be basically ignored. It is recommended to weigh and record at a fixed time every week. Losing weight is a long-term project. Do you still want to succeed every six months? Do you think you have gained weight for decades, 1 day can make you as thin as lightning?

Secondly, you are too heavy, don't run, your knee is broken before you lose fat. HIIT needs too much explosive power. According to your weight, the body mass index is super obese, so it is not recommended. It doesn't make sense to be tired into a dog after doing it.

Then, losing weight is a systematic project, and we can't rush into it. To lose weight, perseverance, scientific methods, supervision and self-motivation are indispensable. Starting from two aspects: going out and going in; Energy consumption and food intake. According to your weight, walking or swimming is a good choice. Stick to 1 hour-1.5 hours every day, and don't make any excuses for yourself, otherwise everything will be nonsense. The benefits of exercise are not only the calories consumed at that time, but also the basic metabolism of your day.

As for the intake, eat less if you can. Talking about any recipes is a hooligan. The key is to slowly explore the recipes that suit you according to your own conditions. The basic principles are: eat less food with high GI (as for the GI index, please Baidu) and eat more food with low GI. Understand the calories of various foods and try to avoid high-calorie foods, such as chocolate and cakes (nuts are an exception, but why, because of their low GI, strong satiety and low energy conversion rate).

Finally, basically, if you can control your diet and keep exercising, you can find 1-2 months without losing weight 10 kg. After that, you may encounter a weight loss platform. Why, because the previous weight loss destroyed your body's energy balance, the daily negative energy expenditure will certainly reduce your weight quickly, but after 1-2 months, your body will regain its energy balance, and the effect of losing weight according to the old routine is not great. At this time, hehe, you can change your plan and challenge yourself again.

If you want to lose weight or keep fit, you can learn skills and methods on jianfei686 and WeChat official account. There are many successful slimming cases, from which you can learn methods and skills. I hope you can lose weight too.